Yoga for Beginners: Pigeon Pose

12/18/2009 | 12:00 AM

Pigeon pose is a simple posture that tames stress while stretching both hip and knee muscles. This pose also elongates the spine, and in doing so, stretches the pelvic muscles and hamstrings, relieving pressure on the lower back. We recommend you perform this posture every morning to keep your muscles loose and relaxed all day.

Directions:

Start seated on your mat with your legs stretched out in front of you.
Bend your left leg and bring your left heel in as close to your right hipbone as possible.
Place your hands palm-down on the mat next to your hips.
With the support of your hands, lift yourself up and bring your right leg under you.
Extend and straighten the leg so that your right kneecap touches the yoga mat.
Use your arms and hands to help keep your balance. Straighten your arms and simultaneously elongate your spine.
Gently lower your pelvis towards the floor.
Make sure that your left hip touches the floor. You can place a folded blanket or a pillow under the hip for support.
Hold this position for 3-5 full breaths. Relax and return to the original position.
Repeat with the legs reversed.